POWERLIFTING
Week 10 Day 2
Build to a 1 rep Shoulder Press
DumbBell Side Delt Raises
8×8
DumbBell Shoulder Raises
8×8
DumbBell Reverse Shoulder Fly
8×8
DumbBell Tricep Ext
8×8
OLYMPIC LIFTING
Day 2
3 Empty Barbell Complex
Clean Grip
3 Clean Grip BootLeg Squats+3 Pos. Muscle Cleans+3 Full Grip Front Squats+3 Tall Cleans
Build to a heavy Snatch Single
Build to a heavy Clean Single
For Time:
5 Rounds
15/12 Row Cals
15 Box Jumps
15 Deadlifts
Load ~ 60%
time cap: 25 mins
POWERLIFTING
Week 10 Day 1
Build to a 1 rep Back Squat
Banded Leg Extension
8×8
Banded Leg Extension
8×8
RDL’s
10×3@65%
Reverse Hypers
3×10-15
OLYMPIC LIFTING
Day 1
3 Empty Barbell Complex
Snatch Grip
3 Snatch Grip Boot Strap Squats+3 Snatch Grip DL+3 Pos. Muscle Snatch+3 BTN Snatch Grip Shoulder Presses+3 Snatch Balances
Build to a moderate complex of:
1 Muscle Snatch+1 Hang Power Snatch+1 High Hang Squat Snatch
Build to a moderate complex of:
1 Muscle Clean+1 Hang Power Clean+1 High Hang Squat Clean
Core:
Banded Press Outs
3×10 each side
For Load:
2 Hang Snatches + 1 Overhead Squat
For Time:
2 Rounds
100 DUs
20 OAA DB Snatches
10 R DB OHS
100 DUs
20 OAA DB Snatches
10 L DB OHS
Time cap: 15 mins
Bench Press (1 Rep Max)
EMOM x 3
10 Barbell Bent Over Rows
10 Push Ups
EMOM x 3
10 Barbell Strict Press
10 Push Ups
EMOM x 3
10 Barbell Bicep Curls
10 Push Ups
AMRAP x 3
Push Ups
Decrease your barbell weight after each section.
Score is last AMRAP only.
CrossFit Wig Wag 